Calories in Mixed Nuts: Full Nutrition Breakdown

Mixed nuts are a popular snack blend that typically includes a combination of peanuts, almonds, cashews, Brazil nuts, pecans, and sometimes hazelnuts or macadamia nuts. One ounce of dry-roasted mixed nuts (with peanuts) provides approximately 172 calories, 4.9 grams of protein, and 14.9 grams of fat, offering a broad spectrum of nutrients from the variety of nuts included. The nutritional advantage of mixed nuts lies in their diversity — each nut type contributes different vitamins, minerals, and beneficial fatty acids, resulting in a more comprehensive nutrient profile than any single nut eaten alone.

Calories by serving size:

The nutritional values of mixed nuts can vary significantly depending on the brand and the ratio of different nuts included in the blend. Mixes with a higher proportion of macadamia nuts or pecans will be higher in calories and fat, while those with more peanuts or cashews may be higher in protein and carbohydrates. Most commercial mixed nut blends use peanuts as the primary ingredient due to their lower cost, with smaller proportions of more expensive nuts like cashews and Brazil nuts. Opting for unsalted, dry-roasted varieties avoids the added sodium and oil that can diminish the health benefits of the nuts themselves.

Frequently Asked Questions (FAQ)

What nuts are typically included in mixed nuts?

Standard commercial mixed nut blends most commonly contain peanuts, cashews, almonds, pecans, and Brazil nuts. Premium or "deluxe" mixes often exclude peanuts and may add macadamia nuts, hazelnuts, or pistachios in their place. The exact proportions vary by manufacturer, but peanuts typically make up the largest share in standard mixes (often 40 to 60 percent by weight) because they are the least expensive nut to produce. Reading the ingredient list can help you understand the composition, as ingredients are listed in descending order by weight.

Are mixed nuts healthier than eating just one type of nut?

Eating a variety of nuts provides a broader range of nutrients than sticking to a single type, since each nut has a unique nutritional strength. Walnuts contribute omega-3 ALA fatty acids, almonds are highest in vitamin E and calcium, Brazil nuts provide unmatched selenium, and pistachios offer lutein and zeaxanthin for eye health. A meta-analysis published in BMC Medicine found that consuming a variety of nuts was associated with reduced risk of cardiovascular disease, type 2 diabetes, and all-cause mortality. From a practical standpoint, mixed nuts also offer more flavor diversity, which can help prevent taste fatigue and make it easier to maintain consistent nut consumption as part of a healthy diet.

How many calories does salting add to mixed nuts?

Salt itself contains zero calories, so salted mixed nuts have essentially the same calorie count as their unsalted counterparts — about 172 calories per ounce. However, the sodium content increases significantly: a one-ounce serving of salted mixed nuts typically contains 95 to 190 milligrams of sodium, compared to virtually none in unsalted versions. The real caloric concern with flavored varieties is not the salt but rather additional ingredients like oil-roasting (which adds about 10 to 15 extra calories per ounce from absorbed oil) or honey and sugar coatings (which can add 20 to 40 calories per ounce). For the healthiest option, choose dry-roasted unsalted or lightly salted mixed nuts.

What is a healthy serving size for mixed nuts?

A standard serving size for mixed nuts is one ounce (about 28 grams), which provides roughly 172 calories and fits in a small cupped handful. Most nutrition guidelines and clinical studies on nut health benefits use servings of 1 to 1.5 ounces per day, which translates to about 172 to 258 calories from nuts. Pre-portioning nuts into small bags or containers is one of the most effective strategies for controlling intake, since eating directly from a large container makes it easy to consume several servings without realizing it. For weight management, replacing other snacks with a measured portion of mixed nuts — rather than adding nuts on top of existing food intake — is key.

Do mixed nuts need to be refrigerated?

At room temperature in a sealed container, mixed nuts will typically stay fresh for 2 to 3 months. However, because the blend includes nuts with varying fat profiles and shelf lives, the most perishable nut in the mix determines overall freshness. Walnuts and pecans, which are high in polyunsaturated fat, tend to go rancid faster than almonds or peanuts. Storing mixed nuts in the refrigerator extends freshness to about 6 months, and freezing can preserve them for up to a year. Signs of rancidity include an off, paint-like smell and a bitter taste — if any nuts in the mix taste rancid, the entire batch should be discarded.